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Mediterranean Bulgur Bowl Recipe

Mediterranean Bulgur Bowl

You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts

Prep/Total Time: 30 min.
Makes 4 servings


1 cup bulgur
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 cups water
1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained
6 ounces fresh baby spinach (about 8 cups)
2 cups cherry tomatoes, halved
1 small red onion, halved and thinly sliced
1/2 cup crumbled feta cheese
1/4 cup hummus
2 tablespoons chopped fresh mint
2 tablespoons lemon juice


1. In a 6-qt. stockpot, combine first four ingredients; bring to a boil. Reduce heat; simmer, covered, until tender, 10-12 minutes. Stir in garbanzo beans; heat through.

2. Remove from heat; stir in spinach. Let stand, covered, until spinach is wilted, about 5 minutes. Stir in remaining ingredients. Serve warm or refrigerate and serve cold.

Health Tip: With the spinach, tomatoes and feta cheese, this dish supplies all the vitamin A you need in a day.

Nutrition Facts

2 cups: 311 calories, 7g fat (2g saturated fat), 8mg cholesterol, 521mg sodium, 52g carbohydrate (6g sugars, 12g fiber), 14g protein.
Originally published as Mediterranean Bulgur Bowl in Simple & Delicious August/September 2017
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